Back, Rear Delts & Abs

Pullups:
20, 12, 6 & 6 reps

Incline Lying Dumbbell Row:
1. 20kg x 15 reps
2. 20kg x 10 reps
3. 22,5kg x 8 reps
4. 22,5kg x 10 reps

Iso Lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 14 reps
3. 80kgbx 10 reps
4. 100kg x 6 reps

Lat Pulldown:
1. 50lg x 15 reps
2. 70kg x 10 reps
3. 90kg x 6 reps
4. 90kg x 6 reps

DRAX Row:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps

Overhead Pulldown (supinated):
1. 32kg x 15 reps
2. 40kg x 14 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

Reversed Machine Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 10 reps
4. 20kg x 10 reps

Hanging ReversedbCrunches (rings):
25, 20, 15 & 10 reps

Cable Crumches:
1. 41,25kg x 25 reps
2. 43,75kg x 20 reps
3. 46,25kg x 20 reps
4. 48,75kg x 15 reps

Superman L/R:
4x10

Lower Back Stretches:
10 minutes
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